Thursday compound barbell
General
Beginner
None
Plan Details
The Thursday compound barbell routine by thkpwbbq is a 8 day workout plan. It is a beginner level plan to achieve general fitness goals.
Thursday barbell lifts
Routine detail
Mon
Chest
Est. 0 min
10 exercises
Barbell Bench Press
8 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Barbell Incline Bench Press
5 Sets x 8 Reps
Dumbbell Alternating Incline Curl
5 Sets x 10 Reps
Dumbbell Seated One-Arm Tricep Extension
5 Sets x 10 Reps
Dumbbell Incline Bench Press
5 Sets x 8 Reps
Cable Mid Chest Crossover
5 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
5 Sets x 10 Reps
Cable High Pulley Tricep Extension
5 Sets x 10 Reps
Cable Wood Chop
6 Sets x 8 Reps
Mon
Home chest
Est. 0 min
7 exercises
Barbell Bench Press
8 Sets x 8 Reps
Barbell Incline Bench Press
5 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
Dumbbell Bench Press
5 Sets x 8 Reps
Dumbbell Incline Bench Press
5 Sets x 8 Reps
Dumbbell Incline Fly
4 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Tue
Legs
Est. 0 min
5 exercises
Barbell Squat
10 Sets x 10 Reps
Barbell Lunge
5 Sets x 8 Reps
Machine Leg Curl (Prone)
5 Sets x 8 Reps
Bulgarian Split Squat dumbbell
5 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 15 Reps
Wed
Wednesday school gym
Est. 0 min
9 exercises
Barbell Deadlift
10 Sets x 10 Reps
Barbell Bent-Over Row
5 Sets x 8 Reps
Barbell Romanian Deadlift
5 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Barbell Clean and Jerk
3 Sets x 8 Reps
Cable Wood Chop
6 Sets x 8 Reps
Cable High Pulley Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Thu
Thursday Workout
Est. 0 min
8 exercises
Barbell Bench Press
5 Sets x 10 Reps
Cable Mid Chest Crossover
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Barbell Military Press
5 Sets x 8 Reps
Barbell Upright Row
5 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 10 Reps
Cable Wood Chop
5 Sets x 8 Reps
Cable Pallof Press with Rotation
3 Sets x 8 Reps
Thu
Compound lifts barbell
Est. 0 min
4 exercises
Barbell Deadlift
8 Sets x 10 Reps
Barbell Bench Press
8 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Barbell Military Press
4 Sets x 10 Reps
Sun
Shoulders
Est. 0 min
6 exercises
Barbell Seated Press
8 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
8 Sets x 8 Reps
Dumbbell Seated Arnold Press
5 Sets x 8 Reps
Barbell Upright Row
5 Sets x 8 Reps
Any
Fitness lab
Est. 0 min
5 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Alternating Seated Curl
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
